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The post before this has some really great training and nutrition info. It is downloadable and printable through power point and it is easy to customize and bring to the gym. It has a great strength table for building a workout and some yummy recipes too! Give it a look and see if it can help you out!!
Psycho Saturday Workout
Nothing says hard work like a red face and a sweaty pony!
It never seems to fail. Saturday training sessions seem to just get harder every week. How this is possible, I have no idea! About half way through I felt like a cartoon with stars spinning around my head! However, I survived which is great so I can share this workout with you! Enjoy and let me know how it went!
WARM UP
1/4 mile jog
5 minutes jump rope
Set 1
100 (everyother one is one) mountain climbers
50 burpees
Assisted pull ups until failure
Set 2
100 squats
40 burpees
Assisted pull ups until failure
Set 3
100 squat jumps
30 burpees
Assisted pull ups until failure
Set 4
100 (everyother one is one) alternating lunges
100 jumping jacks
5 reverse pull ups (fast up, slow as possible decline)
Set 5
1 minute (45lb bar) rows
30 second of sphinx push ups
(repeat 2x for three sets total)
Cool down of choice.
Vacation Rehab
Now that I am home from vacation I need to get back into shape. Jiggles be gone!
I am starting off nice and easy today after not running since an 8 miler on Tuesday.
Today:
3 miles at an easy pace
30 minutes on elliptical
Upper Body:
3x10: Push ups, dips, pull ups, chest press, tricep press, lat pull down
Various Abs
Happy Birthday America!
Today is America’s birthday not mine. So I went out to pound some gravel at the park! There is a good graveled running loop that gets lots of use here so it is a safe and fun place to work out. There is also a playground and fitness trail that lets you get any circuit you could possibly dream of in! This was mine today…
- 1/2 mile warm up
Circuit: Repeat for 3 total sets
- 20 backwards rows
- 20 push ups
- 20 burpees
- 20 squats
- 20 lunges (every other leg)
- 3/4 mile speed run
- 1/2 mile cool down
The weather was sketchy for the first part of the day but then when it brightened up we decided to hit the lake and go for a family kayak! We were nervous about Cooper’s response to the water, the boat, and the unsteadiness of it all. However, after about 10 minutes of unsureness he kicked his feet up and relaxed and sang to himself for the whole ride.
Happy Fourth of July everyone!
Happy Friday! Rain Rain Go Away!!! A quick 5 miler at HMP (830) and then off to the Cape for a fantastic Fourth week with the fam! Getting on the scale today and see the scale finally drop under 130 after a 3 month plateau is giving me the motivation to not only keep my workouts up but also to eat healthy and stay off the Bud Light Lime train (for the most part)! Have a great Friday everyone!
Wednesday’s Workout
Today will be my first official training run since the 10k. Monday I worked out some soreness with yin yoga and yesterday I kick boxed. With America’s Best Defense closed for the next week for the 4th I am going to have a lot of time to focus on my running.
Trying out these bad boys for the first time (fingers crossed)
Today is also my last day with my trainer Sarah. I feel like I have learned a lot over the past year and have both the knowledge and the motivation to lift on my own. I am no longer afraid of the “man area”! I am assuming we will do some upper body lifting since she knows my intense desire to do a unassisted pull up.
For my last half marathon I used a Runner’s World program and got a PR of about 3-4 minutes this time I am going to work with Brad Hudson’s Run Faster program. I do have the new Bart Yasso Big Book of Half and Marathon Running en route from Amazon so I may switch it up. But for now here is my workout for today:
Easy 8 Mile Run..That’s it! Plain and simple! :)
Hot in Boston: Working out safe in the heat
It is H-O-T-T in Mass. this week and it just reminds me how important it is to stay safe in the heat. If you are a big baby like me you will find cooler areas like the gym, under the fan, in a dark corner away from the window to workout in.
But if you are badass you will stick to your regular workouts which may *gasp* not include AC.
Here are so tips to stay healthy in the heat mixed and matched from webmd and the mayo clinic!
- The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It’s the hottest part of day. Generally, the early morning is the best time to workout, especially if it’s going to be scorcher that day.
- Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, “hi-tech” running shirts and shorts. They are often made from material meant to keep you cool.
- Sunscreen is a must. It’s important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days. A sunburn decreases your body’s ability to cool itself.
- Stay hydrated. Drink plenty of fluids the night before. Then before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you’re not thirsty. When you’re done with your workout, have a few more glasses of water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid alcoholic drinks because they can actually promote fluid loss.
- Check the weather forecast before you start your workout. If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.
- Most importantly, listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous.
- Get acclimated. If you’re used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. As your body adapts to the heat over the course of one to two weeks, gradually increase the length and intensity of your workouts.
- Know your fitness level. If you’re unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks.
(Source: webmd.com)
Monday’s Workout
Cardio: 6 miles easy
Weights: Back, Biceps and Shoulders 4 Sets of 10-12 REPS
- Bent Over Dumbell Row
- Bicep Curl
- Chin Ups (Pull Up w/ UNDERHAND grip)
- Shoulder Press
- Lat Pull Down
- Inverted Rows
Today’s Workout
Treadmill “Hills”
90 Seconds @ 6% incline: marathon pace
1 minute recovery flat
1 minute @ 7%
2 recovery
That is 1 set. Complete 6-10 sets. Do what feels good and keep listening to your body if you are feeling good try to complete the whole thing…not so good bail out early! Push hard but not until injury!
I think I’ll throw in a basic random assortment of abs at the end…summer vacation does start next week after all!
Today’s Workout
Today is going to be an upper body and cardio workout for me today. My runs have been a little shorter after my half marathon but I can’t let them get too short because I have the B.A.A. 10K next Sunday and I do want to perform well. I am really glad I booked a short race after my half marathon to keep myself running. After my last half I was really burnt out on running and took sometime off which set me further back from my goals. This time I was able to keep motivated out of both fear and happiness that the race is only 6 miles but it should be a large and challenging race! It is raining today so I am hitting the treadmill but I am hoping to run outside all weekend to help prepare! :)
Upper Body
• 8 minute Warm up on treadmill
• 3 sets Lat pulldowns
• 3 sets Dumbbell front raises
• 3 sets Bicep curls
• 3 sets Triceps pushdowns
• 3 sets Dumbbell lateral raises
• 3 sets assisted pull ups until failure
Cardio
• 2 Mile Warm Up
• 3 miles @ 7:53 min/mile
• 1 Mile Cool Down
2 nice and quick pyramid workouts
30 flutterkicks
10 burpeese
30 flutterkicks
9 burpees
30 flutter kicks
8 burpees…repeat to one
1 walking pushup
1 chest to floor push up
1 leg thrust
2 walking pushups
2 chest to floor push ups
2 leg thrusts….repeat to 8
Repeat 3 times totals!
